Flex Diet Podcast
Episodes
S2_EP_11: How To Improve Your Breathing - an Interview with Rob Wilson from Shift Adapt
24 Aug 2020
Contributed by Lukas
Breathing from an evolutionary and survival aspectSelf-regulation vs. self-optimization- why you should still work to improve your breathingBreathing’...
S2_EP_10 Isometrics, Patellofemoral Pain, Collagen, and More: Interview with Jake Tuura
17 Aug 2020
Contributed by Lukas
Jake's experience with patellar tendon pain and how he fixed it with isometricsWhy do some people seem to suffer more tendon injuries as opposed to mu...
S2_EP_9 Gut Health and Exercise: Interview with Dr. Sara Campbell
10 Aug 2020
Contributed by Lukas
Bugs change in response to exercise and exercise can change gut bugs.Reduction in microbiota can cause exercise to suffer in mice - discussion of rece...
S2_EP_8 Gym Opening and Safety: Interview with Mario Mavrides
07 Aug 2020
Contributed by Lukas
The most commonly asked questions regarding re-openingWho will return and why or why notDisinfection policiesWearing masks during exerciseSpecial hour...
S2_EP_7 Female Athletes and Eating to Fuel Performance with Dr. Susan Kleiner
09 Jul 2020
Contributed by Lukas
Prevalence of female (and male) athletes who under-eatWhere the notion that females don’t burn calories at the elite level in the same way as males ...
S2_EP_6 Dr. Dom D'Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More
29 Jun 2020
Contributed by Lukas
Dom’s 72-hour fast. Measurements he’s using and what markers he’s interested in.Red light and near infrared (photobiomodulation)helping recovery...
S2_EP_5 All About Light with Thaddeus Owen from Primal Hacker
24 Jun 2020
Contributed by Lukas
All about blue light and how it can regulate and dis-regulate sleep cycles.How much sunlight is needed? Does the time of day matter?Benefits of UVA a...
S2_EP_4 Insulin and Glucose Myths and More w Dr Tommy Wood
16 Jun 2020
Contributed by Lukas
Dr. Wood talks about his upcoming experiment with the Carnivore Diet.What is the accepted theory of Insulin and what might be wrong with that.How insu...
S2_EP_3 #1 Tip As You Go Back to the Gym Again - Avoid a Load Spike
26 May 2020
Contributed by Lukas
Load Spike information based on research from Tim GabbettHow to set programming when you've been away for a period of timeKeep quality of work high wh...
S2_EP_2 Dr. Eric Helms on Training Life
19 May 2020
Contributed by Lukas
Challenges getting home from Costa Rica once COVID 19 concerns started shutting down borders and airports.Getting creative with at-home work and progr...
S2_EP_1 I'm Back - New Podcast Title and AM Aerobic Training For Meatheads
18 May 2020
Contributed by Lukas
How to use aerobic trainingWhat is aerobic training?How do CO2 levels affect your breathing pattern?Nasal vs mouth breathingMy AM Aerobic experiment d...
Bonus: Interview with Phil White
05 Mar 2020
Contributed by Lukas
What lessons can we learn from Laird Hamilton, Dr. Andy Galpin, Brian MacKenzie, and Kelly Starrett? Listen in as writer and journalist Phil White an...
Bonus: Fitness Tips from Down Under
02 Mar 2020
Contributed by Lukas
I wanted to drop you a short note about my trip to Australia for a wedding, to hang out and I was also teaching Level 1 and Level 2 of Reflexive Perfo...
Bonus Tip: How to Change Your Training Due to Travel or Stress
24 Feb 2020
Contributed by Lukas
This episode was prerecorded from an airport right out of LAX as Jodie and I were about to hop on a long flight to Brisbane, Australia. The tip for to...
Ep 51: Interview - Creating Strong, Jacked, and Agile Athletes with James Cerbie of Rebel Performance
06 Feb 2020
Contributed by Lukas
In this interview, I chat with my man James Cerbie about how to get you stronger, more agile, mo' muscle, a bigger aerobic engine and much more... .....
Ep 50: Daily - Micronutrients to Watch Out For - Selenium
24 Jan 2020
Contributed by Lukas
MacFarquhar JK, Broussard DL, Melstrom P, Hutchinson R, Wolkin A, Martin C, et al. Acute selenium toxicity associated with a dietary supplement. Archi...
Ep 49: Daily - Micronutrients to Watch Out For - Iodine for Thyroid
23 Jan 2020
Contributed by Lukas
References:Matthews E. Acute Kidney Injury and Iodinated Contrast Media. Radiol Technol. 2018;89(5):467CT-77CT.Leung AM, Braverman LE. Consequences of...
Ep 48: Daily - Micronutrients to Watch Out For - Iron For Men
22 Jan 2020
Contributed by Lukas
References:Ramanathan G, Olynyk JK, Ferrari P. Diagnosing and preventing iron overload. Hemodial Int. 2017;21 Suppl 1:S58-S67.Datz C, Müller E, Aigne...
Ep 47: Daily - Micronutrients to Watch Out For - Vitamin A in Retinol Form
21 Jan 2020
Contributed by Lukas
References:1. Penniston KL, Tanumihardjo SA. The acute and chronic toxic effects of vitamin A. Am J Clin Nutr. 2006;83(2):191-201.2. Hathcock JN, Hatt...
Ep 46: Daily -Micronutrients to Watch Out For - Overview of What is toxic / qualty of supplements
20 Jan 2020
Contributed by Lukas
This week, we're talking about micronutrients that you may want to re-consider, not necessarily avoid, but to keep an eye on. There are micronutrients...
Flex Diet Certification is Now Open! Closes 1/19/20
19 Jan 2020
Contributed by Lukas
Visit edu.flexdiet.com/enroll for more info.
Ep 45: Daily - Micronutrients - Gender Effects, Zinc, and Iron
17 Jan 2020
Contributed by Lukas
References: McDonald R, Keen CL. Iron, zinc and magnesium nutrition and athletic performance. Sports Med. 1988 Mar;5(3):171-84.https://www.ncbi.n...
Ep 44: Daily - Micronutrients - Essential Fats: Fish Oil
16 Jan 2020
Contributed by Lukas
ReferencesThe multiple risk factor intervention trial (MRFIT). A national study of primary prevention of coronary heart disease. (1976) JAMA 235:825-8...
Ep 43: Daily - Micronutrients - Magnesium
15 Jan 2020
Contributed by Lukas
References:Adriana Sarah Nica, Adela Caramoci, Mirela Vasilescu, Anca Mirela Ionescu, Denis Paduraru, Virgil Mazilu. Magnesium supplementation in to...
Ep 42: Daily - Micronutrients - Vitamin D
14 Jan 2020
Contributed by Lukas
ReferencesBartoszewska M, Kamboj M, Patel DR (2010) Vitamin D, muscle function, and exercise performance. Pediatr Clin North Am 57:849-861. doi:10.101...
Ep 41: Daily - Micronutrients - Multivitamin Blend
13 Jan 2020
Contributed by Lukas
References :Rucklidge JJ, Kaplan BJ. Broad-spectrum micronutrient formulas for the treatment of psychiatric symptoms: a systematic review. Expert revi...
Ep 40: Daily - Met Flex for Fuel - Lactate (aka Lactic Acid)
10 Jan 2020
Contributed by Lukas
References:Misunderstood Lactate Dr George Brooks : The Science and Translation of Lactate Shuttle Theory https://www.ncbi.nlm.nih.gov/pubmed/29617642...
Ep 39: Daily - Met Flex for Fuel - Carbohydrates for Fuel
09 Jan 2020
Contributed by Lukas
References:Biochemistry, Aerobic Glycolysis https://www.ncbi.nlm.nih.gov/books/NBK470170/In vivo mitochondrial function in aging skeletal muscle: capa...
Ep 38: Daily - Met Flex for Fuel - Ketones
08 Jan 2020
Contributed by Lukas
References:Multi-dimensional roles of ketone bodies in fuel metabolism, signaling, and therapeutics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC53130...
Ep 37: Daily - Met Flex for Fuel - Fat As Fuel
07 Jan 2020
Contributed by Lukas
References:Volek FASTER tudy https://www.ncbi.nlm.nih.gov/pubmed/26892521Understanding the factors that effect maximal fat oxidation https://www....
Ep 36: Daily - Met Flex for Fuel - Metabolic Flexibility Overview
06 Jan 2020
Contributed by Lukas
References:Metabolic Flexibility as an Adaptation to Energy Resources and Requirements in Health and Disease https://www.ncbi.nlm.nih.gov/pubmed/2...
Ep 35: Daily - Acute 4-day training study - My Big #1 Take Away and What I Did to Prep for the Study
03 Jan 2020
Contributed by Lukas
Well, today marks the final episode in our week on this awesome study in Costa Rica. I'll be sharing with you my top finding from the study... and it'...
Ep 34: Daily - Acute 4-day training study - Velocity on Compound Lifts and Use for Performance vs Hypertrophy
02 Jan 2020
Contributed by Lukas
Today, we're continuing to discuss the training study that I helped with and was the subject of in Costa Rica. Dr. Ben House, Dr. Tommy Wood, and many...
Ep 33: Daily - Acute 4-day training study - How I Felt and Changes in my HRV and Sleep
01 Jan 2020
Contributed by Lukas
References:Does HRV predict acute lifting performance? https://miketnelson.com/hrv-heart-rate-variability-exercise-performance/Endure book https://www...
Ep 32: Daily - Acute 4-day training study - A surprise early finding from the study
31 Dec 2019
Contributed by Lukas
One of the big things that jumped out to me was that almost everyone in the study (again, I'm being vague a little bit on purpose because I haven't se...
Ep 31: Daily - Acute 4-day training study - Set and Setting of the study in Costa Rica
30 Dec 2019
Contributed by Lukas
References:Dr Ben House and Bro Research Center https://broresearch.comDr Tommy Wood - AHS Genetics Talk https://youtu.be/Db-PC_NWLN8Ryan L’Ecuyer h...
Ep 30: Daily - Fasted Cardio - Fat Use is a Marker of Metabolic Health
27 Dec 2019
Contributed by Lukas
References:Study 1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5366043/Study 2 https://www.ncbi.nlm.nih.gov/pubmed/27116342Study 3 https://www.ncbi.n...
Ep 29: Daily - Fasted Cardio - It's Easier to Do Fasted Cardio
26 Dec 2019
Contributed by Lukas
References:Study 1: https://www.ncbi.nlm.nih.gov/pubmed/27459862
Ep 28: Daily - Fasted Cardio - Long Term Effects of Fasted Cardio
25 Dec 2019
Contributed by Lukas
References:study 1 https://www.ncbi.nlm.nih.gov/pubmed/25429252study 2 https://www.ncbi.nlm.nih.gov/pubmed/27609363study 3 https://www.ncbi.nlm.nih.go...
Ep 27: Daily - Fasted Cardio - Why You May Suck at Using Fat as a Fuel
24 Dec 2019
Contributed by Lukas
References: Study 1: https://www.ncbi.nlm.nih.gov/pubmed/25763515Study 2: https://www.ncbi.nlm.nih.gov/pubmed/11093921Study 3: https://www.ncbi.nlm.n...
Ep 26: Daily - Fasted Cardio - Fasted vs Fed cardio for fat loss and health
23 Dec 2019
Contributed by Lukas
References: https://www.physiology.org/doi/abs/10.1152/jappl.1990.69.5.1849?journalCode=jappl
Ep 25: Daily - Long Term Weight Loss - Metabolic Flexibility and Energy Flux - Keys to Long-term Weight Loss Success
20 Dec 2019
Contributed by Lukas
Once you’ve lost weight, how do you keep it off? How does Metabolic Flexibility fit into energy flux? We cover all of this in today’s episode. V...
Ep 24: Daily - Long Term Weight Loss - Why Walking More and More Will Not Help
19 Dec 2019
Contributed by Lukas
If I all of a sudden just take up walking like a madman and walk all day, am I going to cover my exercise requirements? Will I get significantly leane...
Ep 23: Daily - Long Term Weight Loss - Energy Flux Concept - Low vs High - Adherence
18 Dec 2019
Contributed by Lukas
What is the #1 key to long term weight loss? Our argument is that it’s exercise and even more specifically is looking at the concept of energy flux....
Ep 22: Daily - Long Term Weight Loss - The misunderstood role of muscle and calories burned
17 Dec 2019
Contributed by Lukas
What are one of the misunderstood keys to long term weight loss? If you look at the statistics, most people are good at achieving short term weight lo...
Ep 21: Daily - Long Term Weight Loss - Why Exercise and not just cut calories?
16 Dec 2019
Contributed by Lukas
This week, we’re talking about a concept called g-flux. The first time I heard about this was from Dr. John Berardi in the early 2000s. G-Flux repre...
Ep 20: Daily - Protein - Myth 5: Eating Too Much Protein Makes You Fat
13 Dec 2019
Contributed by Lukas
Let’s just jump right into the last protein myth of the week. I’m going to cover some very interesting, massive, protein overfeeding studies where...
Ep 19: Daily - Protein - Myth 4: There is No Data That Says Athletes Need More Than the RDA for Protein
12 Dec 2019
Contributed by Lukas
We’re covering another zombie myth of protein that just won’t die today. Now it appears that protein itself is considered a negative thing in som...
Ep 18: Daily - Protein - Myth 3: As You Age, You Need Less Protein
11 Dec 2019
Contributed by Lukas
One of my favorite shows on TV, other than Seinfeld which most of my students don’t even know existed… which is crazy, was MythBusters. Myth #3 is...
Ep 17: Daily - Protein - Myth 2: Too Much Protein Will Damage Your Kidneys
10 Dec 2019
Contributed by Lukas
Too Much Protein Will Damage Your Kidneys? For the average healthy person listening in, this is not true. You need to understand the difference betwee...
Ep 16: Daily - Protein - Myth 1: You Can Only Use 30 Grams of Protein per Meal
09 Dec 2019
Contributed by Lukas
This week I've been talking about that protein or bro-tein, depending upon how you want to pronounce it. What I wanted to do this week is give you a v...
Ep 15: Daily - Exercise - Cardiac Adaptations - Concentric vs Eccentric Hypertrophy
06 Dec 2019
Contributed by Lukas
Ep 14: Daily - Exercise - Why you can NOT just lift weights faster for cardio
05 Dec 2019
Contributed by Lukas
Ep 13: Daily - Exercise - Aerobic (Cardio) vs Anaerobic (Lifting stuff) Exercise
04 Dec 2019
Contributed by Lukas
On the topic of the effects of exercise, we need to chat about the difference in aerobic exercise versus anaerobic exercise. Now for some of you, thos...
Ep 12: Daily - Exercise - Exercise vs Recreation
03 Dec 2019
Contributed by Lukas
As of this recording, you may hear some different noises in the background. I'm in South Padre Texas doing some kiteboarding. You're probably wonderi...
Ep 11: Interview - Doc & Doc - Interview with Dr. Andy Galpin
02 Dec 2019
Contributed by Lukas
Today I have something super cool for you. This is an interview with my good buddy Dr. Andy Galpin from Cal State Fullerton. If you've been listening ...
Ep 10: Daily - Sleep - Research on Sleep and Pre-Bed Protein
14 Nov 2019
Contributed by Lukas
The importance of sleep. Whenever you talk about sleep, especially around a group of lifters, these questions then come up, "Should I be ingesting pr...
Ep 9: Daily - Sleep - The Impact of Sleep and Your Metabolism
14 Nov 2019
Contributed by Lukas
This week, we've been talking a lot about sleep, and today I wanted to discuss with you just a very short thing related to the impact of sleep on meta...
Ep 8: Daily - Sleep - This #1 Sleep Tip is Not What You'd Expect
14 Nov 2019
Contributed by Lukas
AAAAALLL about sleep. Want the # 1 tip for sleep that I found works really well? Now you may be thinking of answers like making your sleep cave, makin...
Ep 7: Daily - Sleep - The #1 Sleep Issue When Training Clients
14 Nov 2019
Contributed by Lukas
Aaaah Sleeep. =) We'll chat about the number one problem that I see when trainers and clients discuss sleep . . . and it's probably not what you th...
Ep 6: Daily - Sleep - Fat Use is Better with High Quality Sleep
14 Nov 2019
Contributed by Lukas
This week we're going to be talking about the effects of sleep. And so sleep is kind of the trendy thing in fitness now. And I would say there are lot...
Ep 5: Daily - Met Flex - Macro Matching for Metabolic Flexibility
14 Nov 2019
Contributed by Lukas
Macros redefined -- The concept of macro nutrient matching or macro matching is a concept that not many people talk about. The silence puzzles me. B...
Ep 4: Daily - Met Flex - Metabolic Flexibility Framework
14 Nov 2019
Contributed by Lukas
In this episode we are talking a little bit about the framework of metabolic flexibility. So as you've heard in the previous episodes here, metabolic...
Ep 3: Daily - Met Flex - The Flex Diet Leverage Equation
14 Nov 2019
Contributed by Lukas
Today, I wanted to talk to you about the concept of leverage and how we can use this to figure out what interventions may be best for our clients. You...
Ep 2: Daily - Met Flex - What is Metabolic Flexibility?
14 Nov 2019
Contributed by Lukas
Today we're talking about what metabolic flexibility and how it relates to flexible dieting. As I mentioned in podcast episode 1, I sort of fell into ...
Ep 1: Daily - Meet Dr. Mike T Nelson
14 Nov 2019
Contributed by Lukas
Hey, it's Dr. Mike T Nelson here and this is the very first podcast that I've done solo. Obviously, I've been a guest on many other podcasts. You can ...